Breathing Exercises to Reduce Anxiety and Depression

breathing exercises for anxiety

Anxiety seems to have become common in the modern, fast-paced society. If left unattended, stress/anxiety can wreak havoc on your health. Understanding how to effectively manage anxiety can be the difference between a robust lifestyle or becoming vulnerable to disease and illness. Tense situations can wreak your nervous system and accelerate the aging process. The ability to rejuvenate and relax promotes longevity, vitality, and wellness.

People suffering from high levels of anxiety are always looking for remedies that can help them relax their minds and combat this mental disorder. One such treatment becoming popular nowadays involves altering your breathing patterns.

If you feel restless due to anxiety, there are several deep breathing exercises to reduce symptoms and begin to feel better. Read on to learn the breathing techniques you can try when you are anxious.

Three Breathing Exercises for Anxiety and Depression

Breathing is one of the best things that your body does voluntarily to keep you relaxed and calm. You don’t give much thought to it. Inhale… Exhale… It just happens naturally. But, some breathing patterns are helpful to alleviate depression and anxiety.

Anxiety is usually associated with shallow and rapid breathing patterns. Depression is another mental disorder that involves a lot of suffering. However, breathing in a particular manner can help to reduce depression and anxiety. Without further ado, let us dive in!

1. Deep Breathing

Deep breathing is an easy yet effective method of stress management. Luckily you can do it anywhere anytime, while lying down, standing up, or sitting. To take a deep breath, you need to:

  • Get comfortable and relax your belly.
  • Put one hand beneath your ribs.
  • Inhale slowly and breath through your nose deeply.
  • Exhale through your mouth and note your falling hand.

2. Breath Counting Exercise

Breath counting is a relatively simple breathing technique used to alleviate depression and anxiety.

Here is how you do this exercise:

  • To start, sit comfortably with your spine straight and head inclined forward.
  • Close your eyes gently and take some deep breaths.
  • Silently count up to as you inhale naturally.

3. Belly Breathing

Belly breathing is simple to do and very calming. Try this exercise anytime when you feel anxious or depressed.

  • Lie or sit in a comfortable position.
  • Place one hand in your stomach and the left hand on your chest.
  • Take a deep breath using your nose, and allow your stomach to push the hand out.
  • Exhale slowly through pursed lips as if you are whistling.
  • Repeat this exercise 4 to 10 times.
  • Notice how relaxed you are at the end of the session.

Yoga Breathing Exercises for Anxiety

Stressed? Try these 3 Yoga Breathing Exercises for Anxiety

Anxiety can wreak havoc on your health and emotions. Luckily, some yoga breathing techniques can help you feel calm and relaxed. But specific breathing exercises yoga can be crucial in alleviating anxiety. So next time you feel anxious or stressed, try out any of the following breathing techniques:

  • Reduce stress/anxiety with alternate Nostril Breathing

You might be wondering how you decide which nostril to breathe out of. The answer is straightforward, with your body automatically changing the location depending on what’s going on in that moment for you.

Trying alternate nostril breathing exercises restores balance in your body and mind. To begin, sit in an upright position. Use your thumb to close the right nostril and inhale slowly via the left nostril. Use your index finger to shut the left nostril and release the other one. Exhale slowly via the right nostrils. Repeat the procedure at least three times.

  • Squash Anxiety with Pursed Lips Breathing

Pursed lip breathing is one of the best remedies for shortness of breath, usually caused by stressful situations or anxiety. Every breath is crucial in getting the oxygen required for proper body function.
Here’s how you do this exercise:

Relax your shoulder muscles and neck. Breathe in through your nose for two counts (while closing your mouth). Purse your lips as if you are ready to whistle. Exhale slowly via your pursed lips for four counts.

Best Breathing Exercise for Lungs

Short breath is one of the common signs of lung disease, and you should seek medical advice if breathing is becoming hard. A little physical activity and specific breathing exercises can help to reduce the impact of COVID-19.

The virus that causes COVID-19 attacks your respiratory system and lungs, which often results in significant damage. Lung exercises for Covid can restore your diaphragm function and reduce feelings of anxiety. Another advantage of such breathing techniques, they play an essential role in the Covid-19 recovery process. Here are the lung exercises for covid that you need to try:

Diaphragmatic Breathing

This technique is also referred to as belly breathing. It is a form of deep breathing that helps to restore proper lung function via the diaphragm. Inhaling through your nose encourages the nervous system to be calm and relaxed. Here is how you do this exercise to alleviate the symptoms of COVID-19

  • Lie or sit comfortably
  • Put one hand on your chest
  • Place the other hand just below your ribcage
  • Inhale through your nose
  • Exhale slowly through your mouth.

Yoga Breathing Exercises for Beginners

Breathing Exercises for Beginners: Tips to Good Health

There is no wrong or right way to breathe, but when breathing is done correctly, it can help to combat depression and anxiety. Here are some best exercises to help you get enough oxygen in your bloodstream and feel relaxed:

  1. Alternate nostril breathing
  2. Yoga breathing exercises
  3. Belly breathing
  4. Pursed lips breathing
  5. Deep breathing

Breathe Properly and Reduce Anxiety with the Help of a Personal Trainer

Anxiety can easily be alleviated by regularly practicing the deep breathing techniques discussed in this post. However, to obtain the best possible results, ensure that you enlist the assistance of a personal trainer. Make the right choice; schedule an appointment online with an experienced personal trainer today.

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